exercise workouts
Pilates exercise ball with the ball to give Pilates mat exercises. The exercise ball, also known under the name of stability, Switzerland, fitness or Pilates Baseball is a great way to start training a notch. Challenge your muscles enhanced with some basic exercises exercise ball and create opportunities to advance endless.
Here are 5 bullets Advanced exercises:
 • The Hundred
Lie on your back with the ball under the ankles, legs straight and held together. Try not to move your legs or a bullet during the hundred. Inhale stay, exhale and relax your head and shoulders off the mat, reaching tip of fingers.
Pump the arms of 6 inches from the mat up and down vigorously and rapidly. Breathing through the nose for five counts, exhale through the mouth for five positions. Slowly lift one leg the ball, as you exhale, returning the ball to inspire. Exhale, lift your leg. Inhaler; lower leg. Alternate legs and continue for 100 breaths.
: Keep the shoulders and long neck. Lower back is always connected to the mat.
 • Full Roll Up
Lie with legs straight on the mat and held together. Upon reaching the ball over his head, keeping closed the ribs, spine in relation to the carpet and abs engaged.
Inhale to lift the ball from the ceiling, exhale curl head and shoulders of the tape around the spine the way up and on her legs, long arms extended in front of you. Stay Inhale, exhale and slowly roll your body all the way back to its original position. Repeat 5-8.
Tips: express your spine of a vertebra at a time.
• A Leg Stretch
Lie on his back, the ball held above your chest, took a knee and other leg extended at an angle of 45 degrees. Exhale to roll his head and shoulders of the mat. Switch legs Inhale, exhale and extend the other leg in front of you. Inspire Switch; exhale extend. Repeat 20 times.
Tips: Keep your lower back in relation with the mat. If at any round arches off the mat time, stop and try again with the legs higher.
 • Double Stretch legs
Lie on your back, knees bent to your chest and take the ball on the shins, head and shoulders off the mat. Inhale to extend legs and arm in a "position VA", exhale to pull a ball, bringing the ball to his ankles. Inhale to stretch your legs and arms, breathe out a ball. Repeat 8.
Tips: Keep your back on the mattress rather than the legs and arms extend. Extra Credit: Double Leg Stretch Test with the ball between the ankles.
 • Hip Lift
Lie down with your ankles resting on the ball. Legs straight together and feet flexed. Exhale as you lift your buttocks and lower back of the carpet until your body is in a straight line. Inhale throw the ball by keeping hips lifted, exhale to push the ball to stretch his legs. Inhaler ball out, exhale push the ball. Repeat ten times.
Tips: Squeeze the muscles buttocks and the back of his legs.
Extra Credit: Repeat the exercise with your arms off the mat to reach the toes.
Exercise Ball training can progress to include more core strengthening exercises and Pilates. Free weights can be added to make moves of traditional strength training. Bola exercise workouts are a great way to add variety and challenge to any workout you do.
Susana Marchese is a Certified Instructor Pilates and writer to contribute to all-about-pilates.com for more information on this topic if you please read
href = "http://www.everything-about-pilates.com/exercise-ball-workouts.html"> The exercise ball workouts
Susannah Marchese- http://www.everything-about-pilates.com/exercise-ball-workouts.html
FITNESS – Cardio Exercise Workout 1 by BodyRock.Tv
